DWM Sat 7/12/14

Sat 7/12/14:
Slept well last night, only 7 hours, but I feel good this morning. We had our first staff meeting last night and it went well, I’m excited about getting the group together each month and making our product better.

I 7
C 8
E 8

A. Squat Clean x1 + Push Jerk x3 – 5 tough sets of the complex; rest as needed
This went well, I felt a little fatigued from yesterday. I made 225 pretty easy, then went for 245. Struggled a little with the multiple reps, but didn’t give up and ended up making all 3 on the 5th set. Happy with the progress here, just gotta remember to stay tight in the middle and sit down more for the catch, which paid off on the last set. Videos below:
Set 1:

Set 2:

Set 3:

Set 4:

Set 5:

B. HB Back Squat – 5 x 5; rest 2min (mod-heavy, explode out of the hole!)
These were good, I just went hard and fast. I hit 1 set at 275 & the other 4 sets at 295. Videos below:
Set 1:

Set 2:

Set 3:

Set 4:

Set 5:

+
5min AMRAP
1000m Row @ 100% effort
10 Clean & Jerk @ 155#
AMRAP Burpees in remaining time
Rest 15min
x2
These were good, but hard. I set a 1k row PR on the first one, 3:20 (1.7 second PR). The first 500 was about 1:30, maybe 1:31, but the second 500 was way slower, which put me at the 3:20. The C&J were hard both rounds and I ended up getting 3 burpees both rounds. The second round I tried to row a pinch slower at the start and keep the pace, but that ended up backfiring and I ended up rowing a 3:31, but was able to kick some ass on the C&J. Videos below:
Round 1:

Round 2:

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